mike mentzer consolidated routine

Oct 21, 2023

All drug free and of all different ages. Please to anyone reading this, Read up on Mike Mentzer on his training methods and learn what true productive weight training is really about. Please, In fact, apart from Arnold Schwarzenegger, Id argue that hes probably made the largest impact on the bodybuilding community to date, followed by several other successors and his predecessor Arthur Jones. HOW TO TRAIN LEGS TO FAILURE!! MIKE MENTZER'S LEGS ROUTINE - YouTube ANALYSIS: Note that Mike Mentzer, who was noted for his tremendous trapezius development, did more sets for traps (4) than biceps (3) and the same amount as for triceps (4). Ali: I saw an ad for Mike Mentzer's Heavy Duty training and then I read some of Considering the lack of science-based knowledge, supplements and the variety of elaborate training techniques we have today, that win was a huge accomplishment that launched Mikes future career. He was a close friend of Mikes and is and has been great writer for many years on productive bodybuilding. Also note that he does squats after the leg extension and leg press superset. During the next two decades, Mike Mentzer created a lot of fuss with the unconventional training philosophy he wrote about in his Heavy Duty articles and which emphasized brief, intensive and infrequent workouts. For example, do workout A on Monday, B on Wednesday, A on Friday, B on Sunday (or Monday, if you prefer to take weekends off). The partner removed just enough stress for two or three forced reps. You have to recover before you can grow, Mike continued, So, we figured, why work out again? Mike Mentzer Routines - Heavy Duty Bodybuilding Heresy Required fields are marked *. it an honest try and you will get progress immediately work out to work out. Mike Mentzer Client Results - High Intensity Training with Mike Mentzer Once again just like Mentzer stated you are falling into the trap that many body builders are confused in that the more is better like more money is better, more women are better, taking more s******s is better! Seated machine press (5 sets, 6-8 reps) Leg Workout On this leg routine, he performed 6 different exercises. And Mike was the physical proof that High Intensity Training also called HIT does work well enough to create the best physique. On this arm routine, Mentzers would hit a total of 7 different exercises. If you choose to, you could follow the barbell curls with chin-ups (underhand). So, heres my general response to the posters question regarding mass gaining potential with consolidation training. Nowadays HIT enthusiasts often perform fewer. I remember meeting my brother in the gym for one of our usual workouts. Considering the lack of science-based knowledge, supplements and the variety of elaborate training techniques we have today, that win was a huge accomplishment that launched Mike's future career. Here is a "classic" Mike Mentzer HIT routine from his early training. I still trained religiously during that time period, but with less intensity. In some cases, thats true. We werent worried about localized recovery of a particular muscle. I'm currently performing one set of dips and one set of dead lifts and then 1 set of chins and one set of squats 14 days later. . We knew that happened relatively quickly after a workout. While some truly believe he was a genius, others think he was completely crazy. Is there anything you would like to add. 1. Mentzer came from a well-educated home. mentioned training systems. Each rep will be performed with a cadence of 4-2-4. We have another pre-exhaust superset: shrugs (which work only traps) before upright rows (which work traps with medial delts and biceps). The cons of this routine are also obvious not enough direct work on specific muscle groups. I would just suggest that no matter what methods you use, you dont do more than four to six sets per bodypart, use strict form, train to failure, use forced reps occasionally and dont overtrain. Mike Mentzers Heavy Duty training system was a revolution. This is fine, however, an additional row targeting the lower lat area in addition to this movement would be useful so that the entire lat is hit. Mike Mentzer's Perfect Consolidated Workout - Day 1 Today is Day 1 of my experiment with Mike Mentzer's Perfect Consolidated workout. Mike Mentzer began bodybuilding when he was 12 years old. These muscle groups are often stubborn to grow because in compound exercises the bigger, stronger muscles take on most of the work. The first group consisted of young adults between ages 20 and 35, while the other consisted of older adults, aged 60-75. Then they hit arms, LOL. Like 20 sets per body part stuff Well, Mike replied, it was back in 1979. During the first phase of the study, which lasted 16 weeks, both groups performed three sets of three resistance-training exercises three times a week. Back. This site uses Akismet to reduce spam. Also, dont be afraid to alternate different exercises from time to time for the bigger muscle groups the back, delts, legs, and chest. Superset For instance, rather than train Monday and Tuesday on a split routine, working half the body on Monday and the other half on TuesdayI would do the first half of the body on Monday, skip Tuesday to recuperate and then train on Wednesday, rest on Thursday and repeat the cycle again, starting on Friday. Without question genetics played a huge role in providing the foundation for the muscular mass that Mike builtas he was the first to admit. Viators victory eclipsed the fact that a second 19-year-old phenom, Mike Mentzer, was an impressive 10th in that same contest. INRAE center Clermont-Auvergne-Rhne-Alpes Over two decades after his passing, Mike Mentzers workout system lives on. He seldom even trained again. Whereas Arthur Jones prescribed one 20-rep set per exercise, Mentzer lowered the ideal rep-range to 6-8. The routine I followed was the essential basic Heavy Duty routine consisting of four to five sets per bodypart and broken into two workouts, he began. Mike could as he had years of training behind him, and he could also train others this way. All exercises are to be trained for one set only and to failure. And if, in fact, I had not recoveredand it was obvious to myself and my brother that we had not recovered, as we were both extremely tiredwhy train at all? A Classic Mike Mentzer HIT Routine | PDF | Sports - Scribd Mentzer mostly focused on a heavy-duty variation and this would require a weight that would take you to failure in between 6 and 9 reps. Mike Mentzer always wanted to stay in his best shape and he would often keep his training week down to 3 working days and 4 days for rest. Workout 2 Squats 8-15 reps Reverse-grip lat pulldown 6-10 reps . A muscle does not need to be trained more than once in a 7 day period. that's the mentality. Then I might finish off with two sets of lying triceps extensions. Doing a Mike Mentzer heavy duty program - Bodybuilding.com Capping off the year by winning the heavyweight division of the Mr. Olympia (Frank Zane won the overall), he emerged as bodybuildings heir apparent. 2 inches from a 34 to a 32 inch waist and now that I have more muscle I eat more calories ANALYSIS: A pre-exhaust superset for chest: flyes before presses. Superset Mike Mentzer's Heavy Duty Training - Cut The Volume Up The Ante! 2 Sets of 6-8 Reps. Bent-Over Barbell Row (Mentzer Style) or Wide Grip Cable Row. Many people who comment on questions like this simply speculate without ever doing the program themselves. Mentzer's Ideal Routine. And since growth was our primary goal along with getting defined, at that point we realized that it would have been counterproductiveperhaps even harmfulto our progress to have trained before we allowed recovery and growth to take place.. Super greens. So, if balance, symmetry, or any sort of general body building goal is your aim, then the consolidation routine is not ideal long term. I think it is also important to keep in mind that any program can produce mass gains if nutrition intake and recovery are suitable for mass gains. Most everybody seems to be training multiple He helped raise the weight so it could be lowered as slowly as possible on negative reps. Or he spotted while Mike Mentzer paused between reps and grinded out a few rest-pause reps. the top bodybuilders said to do--ultra marathon routines. Creatine Heavy Duty: Mike Mentzer's Most Productive Routine - Iron Man Magazine ALLWhat about your second workout of the week? I inquired. But, adding direct work for the biceps, triceps, and calves only takes 3 extra exercises. I found Ali's story similar to mine and I hope some readers will not have to waste years Ali: Oh much better! Mike Mentzers Perfect Consolidated Workout Day 1. Soon thereafter, Mike Mentzer began consulting with HITs creator and revamping his training. Doing a Mike Mentzer heavy duty program All exercises have two light warm up sets Train every 5 days Workout 1: 1 X Deadlift 1 X Standing shoulder press 1 X Calf raises . The Mike Mentzer Story. Workout Systems: Mike Mentzer's Heavy Duty - Poliquin Group I have to agree with you Jon. Jacked Gorilla is the middle brother of the 'Gorilla Family'. The study did not mention what exercises were being done. I really didn't give it that much thought. to Heavy Duty you have one less problem to rack your brain with. Enjoy! But I was severely mistaken, all this time I really was, The gym opens in 45 minutes. In that case were just not following Mentzers program. Required fields are marked *. When 19-year-old Casey Viator won the 1971 Mr. America after training HIT-style under Arthur Jones tutelage it caused a sensation in the bodybuilding world. Machine Shoulder Press 2 sets x 68 reps, Dumbbell or Machine Rear Lateral 2 sets x 6-8 reps. As Mike pointed out Toe presses 1 x 6-8, Chest for 7 years which was very minimal or miniscule to say the very least and I thought I was going to